For time:

40 Wall Balls, 20/14 lbs

30 Pull-ups

30 Wall Balls, 20/14 lbs

20 Chest-to-bar Pull-ups

20 Wall Balls, 20/14 lbs

10 Bar Muscle-ups

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Large Class Target time: 13-15 minutes
Large Class Time cap: 20 minutes

STIMULUS and GOALS
Stimulus for today’s workout is moderate and consistent effort while managing muscle fatigue. Skill will increase in gymnastics as wall balls and pull/chest to bar/muscle ups decrease in reps.

Upper-body and breathing will be put through a spin cycle in this chipper. Aim for consistent sets through the wall balls while keeping aggressive effort on the pull up bar.

3 rounds for quality of:

10 Dumbbell Step Back Lunges, pick load

10 Banded Pull Throughs

15 Barbell Calf Raises, pick load

** Rest 2 mins

Dumbbell Step Back Lunges- moderate weight – maintain control and quality RPE 7; alternating
Barbell Calf Raises- moderate weight – maintain quality RPE 7 / Dumbbell Calf Raises